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Russell Grocott

Log

Date Workout Score Ave Comments Action
06/16/20 v5:00/r...8 7,002m 2:08.5

3 x 10 min / 1 min r

5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

 View workout
06/15/20 v8:00/1:00r...3 5,552m 2:09.6

3 x 8min / 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

 View workout
06/14/20 v3:00/r...4 2,279m 2:11.6

3/3/3/1 @ 20/22/24/26

 View workout
06/14/20 v5:00/r...4 4,667m 2:08.5

5/5 @ 20/22
5/5 @ 22/24

 View workout
06/11/20 v5:00/r...8 7,095m 2:06.8

3 x 10 min / 1 min r

5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

 View workout
06/10/20 v4:00/r...12 7,091m 2:06.9

2 x 15min / 1:30 r
4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
06/08/20 2:12 342m 3:13.8 View workout
06/08/20 3x14:00/1:30r 9,811m 2:08.4

Pyramid: 3 x 14 / 1:30r

1&2: 20,22,24,26,24,22,20
3: 22,24,26,28,26,24,22

 View workout
06/08/20 4:42 1,010m 2:19.6 View workout
06/06/20 v7:00/r...7 6,506m 2:09.1

7 min @ 18 spm
6 min @ 20 spm
5 min @ 22 spm
4 min @ 24 spm
3 min @ 26 spm
2 min @ 28 spm
1 min @ 30 spm

 View workout
06/04/20 v5:00/r...10 7,005m 2:08.4

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout
06/03/20 2:38 387m 3:24.3

Active cool down

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06/03/20 10x0:30/0:30r 1,386m 1:48.2

10 x 30sec @ 28, 30, 32, 34, 36

 View workout
06/03/20 10x0:30/0:30r 1,379m 1:48.7

10 x 30sec @ 26, 28, 30, 32, 34

 View workout
06/03/20 v5:00/r...3 3,530m 2:07.4

15m @20, 22, 24

 View workout
06/03/20 4:54 1,018m 2:24.7

Warm up

 View workout
06/02/20 v5:00/r...10 6,968m 2:09.1

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout
05/31/20 v8:00/1:00r...3 5,576m 2:09.1

3 x 8min 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

 View workout
05/30/20 10:11 2,303m 2:12.8

1 x 10m
3/3/3/1 @ 20/22/24/26

 View workout
05/30/20 v5:00/r...4 4,490m 2:13.6

2 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24

 View workout
05/28/20 v5:00/r...8 6,902m 2:10.3

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/27/20 v8:00/1:00r...3 5,626m 2:07.9

3 x 8min 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

 View workout
05/25/20 v10:00/r...10 10,353m 2:10.3

3 x 15m 1m r

10/5 20/22
5/5/5 20/22/24
5/4/3/2/1 20/22/24/26/28

 View workout
05/23/20 32:00 7,328m 2:11.0

AMSTERDAM - 2 x 15m / 1m r

4/1 20/24
4/1 20/26
4/1 20/28
1m r
4/1 22/26
4/1 22/28
4/1 22/30

 View workout
05/22/20 v3:00/r...12 5,556m 2:09.5

3 x 8min 1 min r

4 minutes @20
4 minutes @22

2 minutes @20
2 minutes @24
2 minutes @22
2 minutes @26

 View workout